Figure-4 Stretch

In this practice

Key teachings

• Mindful stretching for targeted release
• Understanding hip anatomy and external rotators
• Importance of proper alignment to protect the back

Ideal for

• Individuals with tight hips or piriformis issues
• Athletes needing hip external rotation flexibility
• Those seeking gentle tension relief
• Beginners to advanced practitioners

Lesson

Instructions

This stretch is great for the piriformis (external rotator of the hip). Try to keep the hips and whole back flat on the ground while performing this stretch. Think about pushing the knee or the side being stretch away from the body.

Steps

• Supine Figure-4 stretch
• Gentle knee push for deeper sensation
• Controlled breathing during a held stretch

Benefits

• Relief from piriformis syndrome
• Increased hip flexibility and range of motion
• Reduced tension in glutes and lower back
• Improved posture through hip release